BRAGG Liquid Aminos earns a FoodScore of 56/100 (Decent), primarily due to its **high protein content** balanced against a **significant sodium level**.
FoodScore: 56/100 (Decent) for BRAGG Liquid Aminos.
Provides 20g of protein per 100g, contributing positively to its score.
Contains 6200mg of sodium per 100g, a primary nutritional concern.
Classified as NOVA 2, indicating it is a processed culinary ingredient.
Use in moderation as a seasoning to manage sodium intake.
Scores +16 points above the condiment category average (40/100 across 103 foods).
Fiber
0g
0% of Daily Value
Protein
20g
40% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
6200mg
270% of Daily Value
+
What it brings to the table
Protein (20g)+10
Minimally processed (NOVA 2)+8
−
What holds it back
Sodium (6200mg)-12
Why it scores 56
BRAGG Liquid Aminos receives a FoodScore of 56 out of 100, placing it in the 'Decent' category. This score reflects a balance of nutritional benefits and drawbacks. A significant positive factor is its protein content, providing 20g per 100g, which contributes a +10 bonus to the score. The product is also categorized as NOVA 2, indicating it is a processed culinary ingredient rather than ultra-processed, earning an additional +8 bonus. However, the primary factor impacting its score negatively is the high sodium content, at 6200mg per 100g, resulting in a -12 penalty. This amount is substantial, especially for a condiment typically used in small quantities. The ingredient list, consisting of 'VEGETABLE PROTEIN FROM SOYBEANS' and 'WATER', is straightforward and lacks added sugars, unhealthy fats, or artificial additives, which prevents further penalties. Compared to a generic unbranded soy sauce, BRAGG Liquid Aminos often has a similar or slightly lower sodium profile, while still being a concentrated source.
Health benefits
What the nutrients in bragg liquid aminos actually do for you, grounded in established dietary science.
Source of Plant-Based Protein
BRAGG Liquid Aminos provides 20g of protein per 100g, making it a notable source of plant-based protein. This can be beneficial for individuals following vegetarian or vegan diets, or those looking to increase their protein intake from non-animal sources. Protein is essential for muscle repair, immune function, and satiety. Incorporating this product can help contribute to daily protein goals, especially when used in larger quantities as a marinade or dressing base.
Minimally Processed Condiment
Classified as NOVA 2, BRAGG Liquid Aminos is considered a processed culinary ingredient. This means it undergoes less processing compared to many other condiments that might contain numerous additives, artificial flavors, or excessive added sugars. Its simple ingredient list, primarily 'VEGETABLE PROTEIN FROM SOYBEANS' and water, aligns with a more straightforward approach to food preparation, which can be a preference for those looking to reduce their intake of highly processed foods.
Versatile Flavor Enhancer
While not a direct nutrient benefit, the umami flavor profile of BRAGG Liquid Aminos can enhance the taste of various dishes, potentially reducing the need for other less nutritious flavorings. Its savory notes can make plant-based meals more appealing and satisfying. This versatility allows it to be used in a wide range of recipes, from stir-fries and dressings to marinades and soups, helping to incorporate more home-cooked meals into the diet.
BRAGG Liquid Aminos earns a FoodScore of 56/100 (Decent), primarily due to its high protein content balanced against a significant sodium level.
How to eat it
Bragg Liquid Aminos is commonly used as a savory seasoning or sauce alternative in a variety of dishes. It's typically added during cooking or as a finishing condiment, similar to soy sauce. A common serving size is 1 teaspoon, which provides a concentrated flavor.
Use BRAGG Liquid Aminos as a marinade base for tofu, tempeh, or vegetables to infuse savory flavor and contribute protein.
Incorporate it into homemade salad dressings or stir-fry sauces as a sodium-conscious alternative to other high-sodium condiments, adjusting for taste.
Sprinkle a small amount over roasted vegetables or popcorn for an umami boost without adding significant calories or fat.
When cooking grains like rice or quinoa, add a dash of BRAGG Liquid Aminos for enhanced savory depth.
Things to keep in mind
The primary caution with BRAGG Liquid Aminos is its high sodium content, at 6200mg per 100g. While typically consumed in small serving sizes (1 tsp), frequent or generous use can contribute significantly to daily sodium intake. Individuals monitoring their blood pressure or those advised to follow a low-sodium diet should use this product sparingly and be mindful of other sodium sources in their meals. The product is derived from 'VEGETABLE PROTEIN FROM SOYBEANS', making it an allergen for individuals with a soy allergy. There are no other notable additives or ingredients in the list that typically raise significant health concerns for the general population.
BRAGG Liquid Aminos can be a part of a healthy diet when consumed in moderation. It offers plant-based protein and is minimally processed. However, its high sodium content means that portion control is important, especially for those managing blood pressure or sodium intake.
How does BRAGG Liquid Aminos compare to soy sauce?
BRAGG Liquid Aminos is often compared to soy sauce due to its similar flavor profile and uses. Nutritionally, it typically contains comparable or slightly lower sodium than traditional soy sauce, but still remains a high-sodium condiment. Unlike some soy sauces, it is also gluten-free and does not contain wheat, making it suitable for those with gluten sensitivities. Compared to Kikkoman Soy Sauce, for example, the sodium levels are often similar per serving.
What does 'VEGETABLE PROTEIN FROM SOYBEANS' mean?
This ingredient indicates that the product is made from hydrolyzed soybeans, which break down the protein into amino acids. This process gives BRAGG Liquid Aminos its characteristic savory, umami flavor and contributes to its protein content. It's a natural way to derive the flavor and nutritional components from soybeans.
What is a typical serving size for BRAGG Liquid Aminos?
A typical serving size for BRAGG Liquid Aminos is 1 teaspoon (5ml). While this amount provides minimal calories and protein, it still contributes a notable amount of sodium. It's important to use this condiment judiciously to manage overall sodium intake in your diet.
Can BRAGG Liquid Aminos be used in cooking?
Yes, BRAGG Liquid Aminos is highly versatile for cooking. It can be used in marinades, stir-fries, dressings, soups, and as a seasoning for vegetables or grains. Its savory flavor holds up well to heat, making it a good ingredient for both raw and cooked applications.